Support your immune system by supporting gut health with prebiotics. Prebiotics are plant compounds and fiber that act like fertilizers to stimulate the growth of beneficial microorganisms commonly found in the gastrointestinal tract. By stimulating healthy bacteria to grow, it is harder for yeast, parasites and bacterial species living in the body to multiply. When the bad bacteria grow out of control they can increase risk of disease by decreasing normal immune system response, triggering inflammation, decrease nutrient absorption, increase stress (anxiety/depression), disrupt deep sleep, cause weight gain and hormonal imbalances.

Top prebiotics to get into your daily diet are:

• Garlic
• Onions
• Leeks
• Jerusalem artichoke
• Asparagus
• Bananas
• Dandelion greens
• Apples with skin
• Whole grain oats
• Barley
• Chicory root

Asparagus, Leeks, onions, garlic, barley, Jerusalem artichoke and danelion greens have high inulin fiber content. As a non-digestible prebiotic, inulin passes through the large intestines unabsorbed. During this process, it naturally ferments and feeds the healthy intestinal microflora (bacterial organisms, including bifidobacterium) that populate the gut.

Spring is around the corner so that means fresh Asparagus! Asparagus is one item I am okay with conventional if organic is unavailable or priced too high. Easy ways to incorporate asparagus into your diet is by cutting off the ends then: 1.) Chopping it up raw and throwing it on top of a bed of greens or 2.) Leaving it intact or chopping a bunch of it up, drizzling extra virgin olive oil on it and baking it in an oven at 425 degrees for 15 minutes (give or take). Please, make sure to pull the asparagus out of the oven as the color starts to brighten. Don’t keep it in the oven for too long, as it can turn stringy and loose it’s luscious flavor. I like to put the chopped baked asparagus on salads or thrown into a simple chicken or vegetable broth.

Apples with the skin on have high pectin fiber which encourages healthy gut bacteria and helps decrease harmful bacteria.

Jerusualem Artichoke are nicknamed “earth apple”; super high in inulin, they support gut health and the immune system and help the body combat metabolic disease. Eaten cooked or raw these make great additional to savory salads and as a side dish

Unripe Bananas host beneficial prebiotic fiber. (If constipation is an issue for you, rippened bananas are a better choice, but won’t have the same benefits as the greener ones.) This fruit can be cut up into whole grain oats for a prebiotic packed snack or meal.

Whole Grain Oats and Barley contain beta-glucan (a viscous fiber which forms a gel in your digestive tract and promotes the growth of friendly bacteria in the gut lining), lowers LDL cholesterol, and improves blood sugar control. Incorporating healthy organic grains into the diet, as condiments and snacks, is beneficial for good gut health.

One of my all time favorite superfoods is Garlic! Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also prevents disease-promoting bacteria from growing. Raw. Pickled. Chopped. Sliced. Diced. Getting this condiment into at least one meal is a great way to keep your immune system strong and resilient. Encapsulated garlic pills help pack a punch too! I’ve found Kyolic organic garlic to have no after taste compared to other garlic supplements in the marketplace.

Onions are rich in inulin and FOS (fructooligosaccharides), which can help boost your immune system, provide fuel for your gut bacteria and improve digestion. Raw or cooked this vegetable is a wonderful addition to salads, soups and stews, sauces and side dishes.

High in Vitamin K, Leeks have a synergistic affect with Vitamin D. From the same family as onions and garlic, they have similiar health benefits. They are great in soups.

Dandelion greens can be lightly cooked with EVOO and HImilayan salt (I like to also sprinkle on garlic and onion powder) or chopped and tossed into vegetable soups. These greens support the immune system as they are a great antioxidant, prevent constipation and high in inulin fiber which keeps the intestinal tract clear and cleansed.